DSC Workouts – Week of 07/31/17

 In Daily Workout

Dayton Strength and Conditioning workouts for the week of July 31, 2017.

Monday

A. EMOM x 20:
Odd: 1 Power Snatch + 2 OHS
Even: 1 Muscle clean/power clean + 6 Thruster
B. 4 x 6 Dball Squat @4242; hold last rep :20
C. 4RFT
– 2 Wall Walk
– 9 Cal Row
– 2 Pull-up
– 200m Sprint

Tuesday

A. IWT
3 Rounds
3 Back squats @ ~ 90%
:45 AB 92+%
R=1
-rest 5:00-
3 Rounds
5 power cleans
:45 AB 92+%
R=1:30
B. 2 Rounds
– 4.4 Hand-over-hand rope pull up (r = :15)
(R = :45)
– 5.5 Dips (r = :15)
(R:45)
C. Cooldown
– rope climbs as time permits

Wednesday

A. Shoulder & Core Prep:
3-5 rounds:
10 Scap P/U
10 BB OH Shrug
10 Ring Rows
10 Knee Tuck
10 Dead Bug/Bird Dog
B. EMOM x 10
– 5-8 Shoulder Kip
– 1-2 Kip P/U
C. For time (cap 7 min)
– 100 BB Z-Press
-Rest 5:00-
D. AMRAP 10:00
– 25X BB Thruster
– 10x BJ 24/20

Thursday

A. 3 Rounds
– 1 Push press + 3 Push jerks (R: 45)
– 8 BB B/O Row 4221 (R:45) Yates Row
– 7 BB RDL 53X1 (R:45)
B. Teams of 2, for time: Filthy 50 –
50 Bj 24/20
50 Jumping P/U
50 KBS
50 Walking Lunge
50 K2E
50 PP 45/35
50 Superman/Arch ups
50 WB 20/14
50 Burpee
50 Dubs (100 single)
C. Locomotion/breathing cool down

Friday

A. 4 rounds
– 4x Back Squat , IMMEDIATELY into:
– 6x KB Squat Jump
– Rest 2:30-3:00
B. 4 Rounds, Quality (short rests b/t moves)
– 100′ Dbl KB OH Carry (light)
– 50′ Uni. Farmer Carry, L
– :15 Uni. Ring Row Hold, L
– :40 Passive Hang
– 50′ Uni. Farmer Carry, R
– :15 Uni. Ring Row Hold, R

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